Flat Stomach in 30 Days!

Okay, summer is here and we all want that flat stomach. Am I right? That's what I thought.

If you follow this program every day for 30 days, I guarantee your stomach will be flatter and firmer in no time!

1. Step One: Diet Improvements

• Reduce calorie intake by 500 cal. per day.

• Best way to do this is by upping the cardio & logging your food.

• Up the Fiber

• Fiber keeps you full longer, meaning you can eat less but not go hungry.

• Begin each meal with a low-calorie cup of soup. (low sodium is a must)

• Having soup before each meal will help you not eat as much of that entree.

• Make sure soup is high in fiber & contains lots of vegetables.

• Lean Protein is a must!

• Fish, chicken, & low-fat dairy products will give you the most bang for your buck.

• Try to stay away from red meats. They are higher in fat.

2. Step Two: Exercise

• Cardio everyday: Walking, running, swimming, cycling, hiking. These are all great options.

• Cardio burns a lot of fat while you are performing the exercise. Cardio stops burning fat when the exercise stops...keep that in mind.

• Strength training will continuously burn fat even after you finished exercising.

• Building lean muscle is imperative. The more muscle you have, the more you will burn fat after you have stopped moving.

• The combination of strength training and cardio is the recipe for success here. 3 days of strength training & cardio at least 5 days per week.

• Ab exercises: Do exercises that involve both your upper and lower abs.

• Planking

• Deadbug

• Crunches with your feet off the floor

• These are just a few options to choose from.

3. Step Three: The Stomach

• Stress can trigger the release of cortisol, a hormone in your body that can increase fat storage in the abdomen.

• Mediation and practicing deep breathing can help reduce the stress in your body.

• Stand up straight

• Practicing good posture all day long can help engage your core & strengthen the stomach muscles.

• Get adequate sleep.

• If sleep is lacking it can also trigger the release of cortisol & create fat storage.

4. Step Four: Reduce the Bloat

• Skip the salt

• Salt can make you retain water creating the appearance of a bloated stomach.

• Skip the carbonated beverages, especially soda.

• Constipation

• If you are less than regular, start exercising. Exercise can help relieve constipation.

• Digestive Issues

• If you experience digestive issues try using products that contain probiotics, kefir & yogurt are great options.

• Water

• Water can be your best friend when trying to fight the bloat.

I can't wait to hear about your results in 30 days! Please take before and after pictures and send them my way. I'd love to see your tummy transformation!

Thanks to wikihow.com for being a wealth of information on this topic!